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Notes

500 warm up

3x50 kick no fins 10sec RI

1x50 pull no paddles 10sec RI

2x50 kick no fins 10sec RI

2x50 pull no paddles 10sec RI

1x50 kick no fins 10sec RI

3x50 pull no paddles 10sec RI

4x

4x100 on 1:50 (minus 5 sec each rep)

1 min rest

100 cool